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Ok so my body fat is starting to creep up in to the danger zone for me (over 20%) and I realized it is time to get on top of this cutting thing. I tried a few months ago and I just wasn't into it. I was too bored. I've been on a dirty ass bulk for going on 10 months now. I'm 5'9 and 198lbs as of this morning. I need help formulating a diet plan that will give me enough variety that I won't be stuck with chicken and broccoli all day everyday. My goal is to lose about 30lbs with the minimum muscle and strength loss (per usual). If anyone can help I'd appreciate it!

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Leaders are made, they are not born. They are made by hard effort, which is the price which all of us must pay to achieve any goal that is worthwhile. - Vince Lombardi

Well ill go ahead and keep it simple for you, find your LBM, find a set percentage for your macronutrient make up (ie- 25%fats/35%carbs/40%protein) Once you do this find out the amount you need of each, and the amount of calories that adds up to. Hit your macros everyday and keep it clean-er, and aim for 1-2lbs (2 being MAX!) a week weight loss. Eat as many whole food meals you can and supplement BCAAs intraworkout and through the day. Add low-intensity cardio after a couple weeks of dieting and keep it slow man. Rapid weightloss isnt smart, this stuff takes time.

If you dont want simple, well here ya go

Heres some numbers to guide you in making up macros and caloric intake

So for our subject; 200 X 15 = 3000 kcals per day. This is the subjects caloric baseline (roughly). So if he wishes to lose 1.2 lbs per week from dieting (caloric restriction of 600 kcals per day); 3000  600 = 2400 kcals per day.

Fat Intake-
* Mesomorphs  17%  23% of total calories.
* Ectomophs  24%-28% of total calories.
* Endomorphs  23%-28% of total calories (fat intake is increased in order to reduce carbohydrate intake, as endomorphs may have a difficult time losing fat with higher carbohydrate intakes). For our subject, this equates to about 400  550 kcal from fat per day (45g  60g fat per day) Once again, I prefer the middle of the road approach and would set his fat intake at around 55g fat per day (495 kcals/day from fat) .

Carbs are the most important for losing weight, and also for maintaining and utilizing natural hormone production, which will aid in mood, testosterone production, and weight loss. After finding out your combined caloric intake for protein and fats, whatever is left from your base amount is your carbohydrate makeup. Keep these carbs low on the GI scale.

Ok so according to that calculation, my LBM is 158.4. so is maybe 165 a realistic goal? I don't really have the money for dextrose or all those types of oil. The only supplements I can really afford are protein and xtend. I am still confused on how to find how many grams of each macro nutrient I need. Also, how can I find out how many grams of protein/carbs/fat each of those food items listed above has?

__________________

Leaders are made, they are not born. They are made by hard effort, which is the price which all of us must pay to achieve any goal that is worthwhile. - Vince Lombardi

Ok so according to that calculation, my LBM is 158.4. so is maybe 165 a realistic goal? I don't really have the money for dextrose or all those types of oil. The only supplements I can really afford are protein and xtend. I am still confused on how to find how many grams of each macro nutrient I need. Also, how can I find out how many grams of protein/carbs/fat each of those food items listed above has?

See 5's post #2 lower 1/2. He made a great post on how to find the macro's. This is what most of us use. Theres no secret formula. Just in the timing of the intake of each by how your body reacts.

Well ill go ahead and keep it simple for you, find your LBM, find a set percentage for your macronutrient make up (ie- 25%fats/35%carbs/40%protein) Once you do this find out the amount you need of each, and the amount of calories that adds up to. Hit your macros everyday and keep it clean-er, and aim for 1-2lbs (2 being MAX!) a week weight loss. Eat as many whole food meals you can and supplement BCAAs intraworkout and through the day. Add low-intensity cardio after a couple weeks of dieting and keep it slow man. Rapid weightloss isnt smart, this stuff takes time.

If you dont want simple, well here ya go

Heres some numbers to guide you in making up macros and caloric intake

So for our subject; 200 X 15 = 3000 kcals per day. This is the subjects caloric baseline (roughly). So if he wishes to lose 1.2 lbs per week from dieting (caloric restriction of 600 kcals per day); 3000  600 = 2400 kcals per day.

Fat Intake-
* Mesomorphs  17%  23% of total calories.
* Ectomophs  24%-28% of total calories.
* Endomorphs  23%-28% of total calories (fat intake is increased in order to reduce carbohydrate intake, as endomorphs may have a difficult time losing fat with higher carbohydrate intakes). For our subject, this equates to about 400  550 kcal from fat per day (45g  60g fat per day) Once again, I prefer the middle of the road approach and would set his fat intake at around 55g fat per day (495 kcals/day from fat) .

Carbs are the most important for losing weight, and also for maintaining and utilizing natural hormone production, which will aid in mood, testosterone production, and weight loss. After finding out your combined caloric intake for protein and fats, whatever is left from your base amount is your carbohydrate makeup. Keep these carbs low on the GI scale.